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Skill Deadlift 5-5-5-5-5 Work up to a strong effort set of 5 deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper […]

Skill 5 rounds of 30 seconds of thrusters 95/65 lb 90 seconds rest 30 seconds of snatches 95/65 lb 90 seconds rest Today’s skill work has a little different flavor than what we are used to.  You will have five opportunities to work on both snatches and thrusters. In this skill work we are looking […]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″] Reminder Today is daylight savings! If you don’t have a mobile phone that automatically adjusts the time for you it might be time to get one![/text-with-icon][vc_column_text] WOD AMRAP in 3 minutes at each station, rest […]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″] REMINDER We only be holding one class today at 8:30AM.  Heats for 18.3 will start at 9:30![/text-with-icon][vc_column_text] WOD AMRAP in 20 Minutes 10 Deadlift 225/155 lb 10 Push-ups 100M Run Workout notes Today’s workout is […]

Skill Front squat with pause in bottom of squat 2-2-2-2-2 Today’s skill work is again working on one of our fundamental movements but we’re taking a departure from how we normally see this strength work and focusing on positioning.  Stick with one weight across all five sets or work up to a strong effort squat […]

Skill EMOM for 10 Minutes 1 Slow pull power clean + split jerk Our lifting today is more positional work with the clean and jerk.  For a “slow pull” clean we want you to specifically NOT yank the bar off the floor. Tighten up in your starting position and slowly bring the bar from ground […]

Skill EMOM for 10 Minutes 30 seconds of Handstand Push-Ups For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base […]

SKILL Back Squat 10-10-10 Today we’re performing 3 sets of 10 Squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at […]

Skill EMOM for 10 Minutes Straight set of Kipping pull-ups For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together.  That […]